Browsing Tag

workouts

MAY WORKOUT CALENDAR PLAN + SITEWIDE SALE

 

WANT TO WORKOUT WITH ME?

calorie-burning circuits + muscle-sculpting workouts + the very best core training

I put together a workout calendar plan for us for the month of May. This hybrid training workout calendar has a daily workout from 3 of the community favorite fitness programs. I call it “hybrid training” because it utilizes a variety of styles: weight training, circuits + core for an effective and fun training switch up.

 

DOWNLOAD THE CALENDAR HERE

The calendar uses 3 programs:

 

OR BUNDLE + GET 20% OFF -> May Calendar Workout Bundle

 

 

NEED HELP PICKING THE BEST PROGRAM FOR YOU?

for best results, align your goals to my plan suggestions

 

 

GOAL: GET FIT/BUILD MUSCLE
preference: 30 min workouts

plan suggestion: Weight Training Plan 3.0 + Weight Training Plan X

what is the difference between 3.0 and x versions?

they are a similar 30 min, traditional weight training workout plan but the X version features x-treme workouts 1x/week, which are a very fun challenge

GOAL: GET FIT/BUILD MUSCLE
preference: likes to track weight used/increase strength

plan suggestion: Weight Training Plan 2020

GOAL: SCULPT MUSCLE + LOSE FAT
preference: combination of weights + cardio

plan suggestion: 30 Day Home Workout Plan

GOAL: LOSE FAT/WEIGHT
preference: less weights, more cardio moves

plan suggestion: 30×30 Fat Loss Shred

GOAL: FLAT CORE + DEFINED ABS

I highly recommend this training to every woman as an add on plan

plan suggestion: Pelvic Floor + Core Plan 2.0

GOAL: ENJOY HEALTHY EATING

this teaches you exactly how to eat (in an enjoyable way) to see results + 100s of delicious recipes

plan suggestion: Meal Plan + Cookbook

 

The No Equipment Arms + Abs Workout that Kicks My A$$

This no equipment workout kicks my a$$ and I actually love it. I find it rather difficult to work my arms without equipment, you know what I mean? Two training components I implement to create an arm burn is that I’ll complete higher reps to make a bodyweight movement more challenging and I add in a lot of push ups: the ultimate upper body movement. I also included exercises that recruit the abs and rev up the heart rate to make this workout top notch. I suggest completing as many rounds as possible in 25 minutes but adjust the timeframe as needed: 15 minutes if that’s all you have or 35 minutes if you want a longer workout.

no equipment arms abs workout

7 MOST POPULAR WORKOUTS IN 2017

You know the quote that goes something like: the only reason you should look back is to see how far you’ve come?! That was my thought behind this blog post.

I oddly enjoy looking back on the previous year. Tony Robbins often says we overestimate what we can do in day but underestimate what we can achieve in a lifetime. Well aren’t I just full of quotes today?!

I think one of the reasons I enjoy looking back is because it’s easy to feel unaccomplished when your to-do list is a mile long and (if you’re like me) it’s been since 2004 that you actually finished everything on that list. Yet, when you look back at the year, you do see, in fact, that you accomplished quite a bit.

All of that to say, I went back and looked at which workouts you viewed the most in 2017. If you’re looking for a workout to do in the next few days, these favorites would be good for that.

Also, pretty funny how your favorite workouts go: legs/glutes, abs and arms. Those are my favorite workout days too!

1. LEGS + PLYO WORKOUTS

I particularly like this one for the combination of weighted and plyometric movements. It’s a muscle-fatiguing workout but also cardio too!

lauren gleisberg doing a leg and butt workout

2. MAT AB CIRCUIT

A personal favorite of mine. When I do ab workouts, I’m all about the plop on a mat and complete it. I love that this workout is one you can do in the same place whether that’s at the gym or in your home.

lauren gleisberg doing a mat ab circuit workout

3. LEG + GLUTE CIRCUIT WORKOUT

Another one that’s great for the weight/cardio combo. I think the reason I like that approach so much is that it’s focused on sculpting and fat loss to see the muscle we are working so damn hard for.

Lauren Gleisberg doing a leg and glute workout

4. TRADITIONAL WEIGHT TRAINING LEG WORKOUT

This leg workout is what I call more “traditional weight training.” It begins with a bit of a glute pre-exhaust so this workout definitely has the booty emphasis then goes into weighted movements.

lauren gleisberg weight training leg workout

5. BICEPS + TRICEPS WEIGHTED ARM WORKOUT

With all that booty work, I’m glad an arm day made the list. This is a great arm workout if you’re looking to develop biceps that pop!

lauren gleisberg doing a bicep and tricep workout

6. ARMS + ABS WEIGHT TRAINING CIRCUIT

Arms and abs is more than just a training split for me; it’s actually a training approach. With upper body training, I have a harder time raising my heart rate, so I’ll add in moves like abdominal exercises for more of an “active rest.”

Lauren gleisberg doing an arms and abs workout

7. TIGHT ARMS WEIGHT TRAINING WORKOUT

This is a great overall arm sculpting workout and one I would regularly use in my routine.

lauren gleisberg doing an arms workout

30 Minute Circuit Workout (+3 reasons why I love short workouts)

This is one of my favorite workouts from the new 30×30 Fat Loss Shred plan (this one). If you’re following along with the community – we are currently on Day 11. I am going to screenshot the workout and include it here because that’s truly how much I enjoyed it. 

This workout in particular I liked because of how tight it left me feeling. I realize as I’m typing this that is kind of an odd thing to like about the workout haha. Allow me to explain. You know when you’re lifting and let’s say you’re doing an arm workout… your biceps are pumped up and you feel so strong. I love that! Typically, on a cardio/ab type of day, I don’t get that sort of strong and empowered feeling BUT this workout totally gave me that. My core felt so tight and strong. I was sweating. Such a great workout! I hope you love it as much as I did.

Okay, if you scroll down a bit I’m going to share 3 reasons why I’m currently loving shorter workouts.

30 minute circuit workout

3 REASONS WHY I’M LOVING QUICK WORKOUTS

INCREASED FOCUS/QUALITY

This one is totally mental. Then again, isn’t life a total mind game. When you master your mind, you master your life… I’m still working on that haha but for now, I’ll master my workouts. Okay, so with shorter workouts, I feel like I am so much more focused and therefore, the quality of my workouts increase.

Because these workouts are timed, I know they won’t exceed 30 minutes. My thought process prior to these workouts is like: “okay, it’s only 30 minutes… put your phone in your back, don’t think about what happened at work and just get to working out.” 

SWITCH UP 

I am constantly pushing to keep my workouts different. It’s good for the body. It’s good for the mind. There’s nothing more boring in life than doing the same thing over and over.

Okay, now I’m laughing because since I’ve been 12 years old, peanut butter on toast or an English muffin has been something I’ve eaten as part of my breakfast haha. BUT… with most other things (like workouts!), I can’t do the same thing for too long.

30 minute workouts are just different. And sometimes, different feels good!

I ACTUALLY WORKOUT! 

Kind of funny, I know but when I know my workout will only be 30 minutes, I actually complete it. Like I mentioned at the beginning of this list, life is a mind game. When it’s 530 AM and I’m committing to a morning workout or if it’s 6 pm and I’ve had a long work day yet still need to go to the gym… the thought of getting in a 30 minute workout feels so much more feasible. 

Don’t get me wrong… very often, I’m motivated enough to tackle a workout that is 45 minutes or more. The time at the gym seems to fly by BUT there are definitely days when a short workout happens simply because it was a short workout. And, something is better than nothing! You know?!

Men’s Workout: Upper Body (Anthony & Leo Takeover)

I’m excited to turn my blog over to my husband and baby, Leo for the day. A lot of you have asked for a workout for the man in your life, so Anthony’s sharing an upper body workout, some training tips and evidently a few things about me. Uh oh… be nice boys haha.

You can copy & paste the link to the post and text it to your favorite guy. Maybe he will enjoy the read and workout!

Anthony and Leo lococo in their home gym

WORKOUT

You can see that my workout style varies a lot from what Lauren does and what she shared on here. I’ll explain more in my training tips but my goals are different from Lauren’s and a lot of other women, which is the biggest explanation for the variation.

I also thought it would be cool to create a workout that the guy in your life can put his own spin on Here is my overall workout structure for an upper body day. 

I stick to 5 sets and only 3 exercises so I can focus more on nailing down my form as well as primarily focusing on strength. 

I give a full example workout of something I actually did today but then also a list in each category for

Also, I suggest googling the JM press if you haven’t heard of it. It is one of my favorite for triceps and it’s helped me increase my triceps strength and improve my bench press if that’s something that interested you or your friend/boyfriend/husband.

mens upper body strength training workout

 

TRAINING TIPS FOR MEN

The biggest difference between the way Lauren and I train is in terms of our goals. I primarily focus on strength as well as overall fitness. As you know, Lauren trains more as an all around athlete using a wide variety of training approaches and exercises. I train to increase strength and stay in shape as many guys do.

I just share that so you understand why my workouts may look a little bit different. With that said, for an upper body workout, I will pick what are considered classical lifts or main movements. 

These focus more on multiple muscle groups instead of isolated training. I do a great deal of work with these movements because they engage the most muscle fibers over the shortest amount of time (efficiency).

When I talk about efficiency, I’m not just talking about time. Efficiency training is about getting the most gain for your buck. 

Let’s say you do bicep curls until you are blue in the face for 45 minutes or so…what have you accomplished? Purely biceps training which is great but not what most men are wanting to focus on for gaining strength and getting in good shape

I like to focus on main movements with those smaller isolated work sprinkled in. Lauren does a little more isolated work, which, in my opinion, is why her physique looks more “round” (I don’t know the right word to use but you know you can see her muscles pop) haha.

So basically guys… don’t forget to stick to the basics when training for whatever your goal may be as it will yield the most results and do so much faster then purely isolated work. Another thing to note is that when we do these “main movements/classical lifts” we can do them much more frequently as the weight is distributed throughout the body and not just purely on one single joint/muscle.

For guys you must think big picture, maintainable, life long progress. Remember to stick to the basics with and use the “fun stuff” as the treat!

^Lauren asked me to take a few pics in the gym for this so this is my “pretend like your doing a workout” pose 

 

5 THINGS YOU DON’T KNOW ABOUT OUR LADY

1. She really is as positive as she seems. I know you can’t always tell on social media who someone is but Lauren is really good at staying positive in any situation and her positivity rubs off on everyone around her (like me)

2. She lives in her damn robe haha. She just got a new one for Christmas and I’ll admit it is really soft. She will wear a robe over a nice outfit. It’s pretty funny.

3. Lauren values close friends and family. I think you all know how much she loves her family but she doesn’t share much about her friends. Lauren is a pretty private person but when she lets you in, you are in for good. She loves her girlfriends and I know I am biased but she is a really good friend.

4. When we meet people who read Lauren’s blog, they are always surprised by how “normal” she is. I think some people who do what Lauren does would let it get to their head or they would brag about things or just act like something special. Lauren is such an normal person and doesn’t let a number of followers or any of this change her.

Fact 4b – she never uses the word followers. When she’s on a call with a brand or in a meeting I always hear her correct someone else’s use of followers to LG Sisters haha

5. I was actually the one who got Lauren into fitness. We would go to this place called Le Club in high school to workout together. She was interested in weights so I thought her a lot about the basics. She actually didn’t alway like to go to the gym but I would drag her and I helped her kick her flamin hot cheetos every day habit haha.

That is all Leo and I have for you. We took these pics and hour before he went to sleep. My little buddy is snoozing right now as I type but we both wanted to than you for reading our post.

Anthony and Leo lococo in their home gym

Hey, it’s me (LG) again. Thanks for letting my boys take over my blog for a few minutes. I hope it helps a man in your life with his training. I’ll see you tomorrow with a workout!

 

Back + Biceps (Pyramid Style) Workout

You bet it’s back buttt more intense… here is your 850 rep challenge workout! Last week’s 800 rep challenge was one that was certainly not easy but seeing how much fun you ladies had with it made me want to create another one (and make it just a bit more difficult). This upper body workout will target the back and bicep muscles.

I really hope you’re enjoying these different styles of workouts. I not only love creating them for you but I myself have been so excited to get to the gym. 

What the heck am I talking about with these different styles of workouts? So, usually, I use a workout structure of  3 sets of 15 reps of an exercise or a superset of 15 reps of each movement. With that, I typically include the staple weight lifting movements: curls, squats, presses, etc. Simply put… I find that to be the most effective for women who want to build muscle and shed some fat; we can then focus on lifting heavier as the challenge with each workout.

Switching up the workout style from time to time is good for the body and our minds. Have you been enjoying the changes too? Okay, now I’m excited to see what I can come up for next week! Go get after those 850 reps!




( SCROLL DOWN FOR TODAY’S WORKOUT )

TRAINING TIPS:

  • This workout consists of 5 exercises performed one after the next with just a minute of rest in between
  • DECREASE Increase Option 1: perform drop sets in which you use a lighter weight to finish the suggested rep range
  • DECREASE Intensity Option 2: complete less rounds if needed/rest longer if needed

SMILE MORE DAILY PHOTO CHALLENGE:

A PERSON, PLACE or THING THAT MAKES YOU SMILE – share which one of those is putting a smile on your face! #LGFallChallenge

-TODAY’S BLOG POST-

-UPGRADE YOUR CHALLENGE-

At any time, you can upgrade to the Challenge Premium Pack or Bundle (+meal plan) and instantly receive the exclusives including the early access link to your weekly workouts and the meal menus!

join lauren gleisberg and her fall challenge with the premium challenge pack

$18

JOG + SHUFFLE HIIT CARDIO

HIIT that you’ll be saying “hell yeah” about. I know a lot of people complain about cardio so I try to make these workouts as enjoyable as possible! I think the best way to achieve that is through short intervals of varying cardio types.

As many of you know, I’ve been trying to get back into running. I’m not one to go for a 5 mile jog. I just like the feeling of running whether it’s a mile or short run/walk intervals. Unlike some other forms of cardio, running always yields me that endorphin rush. 

I’m sharing that because it was kind of the inspiration behind today’s HIIT workout. I wanted to create a workout with a little bit of running and a glute emphasis. If you’ve never combined running (jogging/sprinting) with side shuffles… you’re going to be pleasantly surprised as to how well it works the butt!


lauren gleisberg wearing black Lululemon legging crops

( SCROLL DOWN FOR TODAY’S WORKOUT )

 

Lauren Gleisberg's hiit cardio run workout

 

TRAINING TIPS:

  • This workout consists of 3 circuits; complete 3 rounds of each circuit before moving onto the next
  • Intensity Increase Option: complete 5 rounds instead of 3

SMILE MORE DAILY PHOTO CHALLENGE:

A WEEKEND PLAN THAT MAKES YOU SMILE – what weekend plan of yours is putting a smile on your face? Share it! #LGFallChallenge

 

 

-UPGRADE YOUR CHALLENGE-

At any time, you can upgrade to the Challenge Premium Pack or Bundle (+meal plan) and instantly receive the exclusives including the early access link to your weekly workouts and the meal menus!

join lauren gleisberg and her fall challenge with the premium challenge pack

$18

LEG + GLUTE SUPERSET WORKOUT

This week’s leg workout intensity comes from 4 supersets. A superset is a technique I incorporate to ensure muscle fatigue. One of the ways I like to include supersets is by combining a weighted exercise with one that also challenges us cardiovasularly.

These types of workouts leave my legs burning and my entire body sweating. Soooo, after the workout you’ll be needing the dry shampoo I’m product reviewing in today’s blog post haha #NotSponsoredJustReallyLoveIt

I hope you can handle this after yesterday’s 800 rep challenge workout. I’m so sorry for that but I promise you it will all be worth it!




( SCROLL DOWN FOR TODAY’S WORKOUT )

(LOWER BODY STRENGTH WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete the glute guide workout instead of today’s blog workout; focus on increasing strength this week 

lauren gleisberg doing her leg and glute weight training workout

TRAINING TIPS:

  • This workout consists of 4 supersets; a superset is 2 movements completed back to back with no rest in between
  • For all unilateral movements (ex: single leg deadlifts), the suggested rep range is to be completed on each side (ex: 10 reps on the left, 10 reps on the right)
  • Intensity Increase Option: add an addition 3-5 reps of pulses at the end of each set

SMILE MORE DAILY PHOTO CHALLENGE:

AN OLD PHOTO/MEMORY THAT MAKES YOU SMILE – looking back on fond memories always puts a smile on my face. What’s one that makes you grin? Share it with us! #LGFallChallenge

-TODAY’S BLOG POST-

lauren gleisberg living proof dry shampoo review

Hands down the best dry shampoo I’ve found + my 2 minute messy bun tutorial!

-UPGRADE YOUR CHALLENGE-

At any time, you can upgrade to the Challenge Premium Pack or Bundle (+meal plan) and instantly receive the exclusives including the early access link to your weekly workouts and the meal menus!

join lauren gleisberg and her fall challenge with the premium challenge pack

$18

Pyramid Style Push Workout

A pyramid style workout builds in intensity, peaks and then comes back down. It’s a training style that is challenging for the targeted muscles, but what I personally enjoy most is that it is a nice switch up mentally. It’s unique in terms of the 



lauren ggleisberg's pyramid style push workout
( SCROLL DOWN FOR TODAY’S WORKOUT )

(GLUTE ACCESSORY WORKOUT FOUND IN THE GLUTE GUIDE AS PART OF THE PREMIUM CHALLENGE PACK)

My Training Recommendation: complete both the blog and Glute Guide workouts 

TRAINING TIPS:

  • This workout follows a pyramid style in terms of the reps
  • Complete each movement 1x for the suggested reps, rest 1 min and move onto the next exercise until all 5 are completed; then, repeat.
  • Intensity Decrease Option 1: take rests during a set if needed and continue counting reps where you left off
  • Intensity Decrease Option 2: perform drop sets in which you lower the weight used during a set to complete the remaining reps

SMILE MORE DAILY PHOTO CHALLENGE:

SOMETHING ON YOUR COMMUTE TO WORK/SCHOOL/OUT AND ABOUT THAT MAKES YOU SMILE – what do you see on your morning commute that puts a smile on your face? Share it with us! #LGFallChallenge

-TODAY’S BLOG POST-

lauren gleisberg doing more push ups

4 steps I’ve taken to increase my push ups! I know following this “mini plan” will help you achieve more too!

-UPGRADE YOUR CHALLENGE-

At any time, you can upgrade to the Challenge Premium Pack or Bundle (+meal plan) and instantly receive the exclusives including the early access link to your weekly workouts and the meal menus!

 

$18

Cardio & Ab Circuit (+video demo)

This workout was the perfect combination of challenging and fun. Guys, this is my new gym! As you know I was on the hunt for a smaller gym and the outdoor workout area seen in this video totally sold me. 

WORKOUT SUMMARY:

20 secs – toe taps

5 reps – wall balls (without the wall in my case)

5 reps – med ball burpee slams

5 reps – hanging side leg raises (each side)

5 reps- hanging leg raises 

…complete 8-10 rounds

Join in on the Calendar Fitness Plan…

workout fitness plan for summer by blogger lauren Gleisberg

DOWNLOAD THE CALENDAR HERE

 

HOW TO USE THE CALENDAR:

1. Download the Calendar – click the download here link (don’t just save the picture; the PDF will provide a clearer image)

2. Save – I suggest saving a copy to your phone (I like to copy it to iBooks) and printing another (I’m old school and love a hard copy lol, anyone else?!)

3. Have Your Plans Ready – the calendar uses both the LG Sisters Get Strong & 30×30 Fat Loss Shred plans with a few new workouts I’ll post on the blog. Break out those plans if you already have them and if not, snag them while they’re on sale!

4. Follow Along Day by Day – each day, check the calendar and do the suggested workout from either the ebook guides or the new workout right here on the blog. It’s that easy! Well, that easy to follow along… the workouts are another story lol.  

PLANS USED IN THE FITNESS CALENDAR:

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